Workout Description

Why This Workout Is Hard

Two long rounds with 476 total reps plus 14 sprints drive sustained fatigue. Density is modest due to time spent moving between varied modalities, but complexity averages moderate (mix of bodyweight, barbell cycling, and advanced patterns like clean-and-jerk and burpees). Time domain trends 30+ minutes. Heavy-volume modifier applies (200+ loaded reps), nudging an already demanding grinder solidly into the Hard range.

Benchmark Times for Crain

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across barbell, bodyweight, and wall balls test local muscular endurance in legs, grip, and shoulders for a prolonged period.
• Endurance (6/10): Multiple 50-yard sprints and a long total duration demand steady aerobic output to keep moving without redlining, though it’s not a pure monostructural event.
• Power (6/10): Box jumps, sprints, and cycling clean-and-jerks reward quick, explosive movement without compromising mechanics.
• Speed (5/10): There are opportunities for fast sets and brisk transitions, but total volume encourages a controlled, sustainable cadence over pure sprinting.
• Strength (4/10): Loads are moderate (135/95 deadlift, 95/65 clean-and-jerk). Strength matters, but no single heavy effort limits progress.
• Flexibility (3/10): Standard ROM requirements (squat depth, overhead position for wall balls) but no advanced mobility demands like pistols or deep overhead squats.

Movements

• Push-Up
• Sprint
• Deadlift
• Box Jump
• Clean and Jerk
• Burpee
• Wall Ball
• Pull-Up

Scaling Options

Scale to: Deadlift 115/75 & Clean-and-Jerk 75/55 & Wall Ball 14/10 & Box 20/16 • 21 reps per movement each round • Ring Row or Jumping Pull-Up, Incline Push-Up, and reduce sprints to 30 yards

Scaling Explanation

These options reduce load, volume, and skill while preserving the workout’s long, steady grind and frequent transitions between movements.

Intended Stimulus

A long, grinding chipper that feels relentless but steady. Athletes should aim for controlled sets with minimal rest, quick transitions into the 50-yard sprints, and sustainable breathing. The barbell should be cycled in small, confident sets to avoid burnout while keeping the overall pace moving forward.

Coach Insight

Open with sustainable sets and short rests. If you’re debating a set size, choose the smaller one now to keep moving later. Transitions matter—jog to the bar, jog to the line. The one tip: small, repeatable sets from the start on the clean-and-jerks and pull-ups. Avoid grip blow-ups. Don’t redline on burpees or box jumps; keep a metronome pace you can repeat in round two.

Benchmark Notes

This is a high-volume chipper with 2 rounds of 7 movements (238 reps per round, 476 total) plus 16 x 50-yard sprints. The workout combines gymnastics, weightlifting, and running with significant grip and leg fatigue accumulation. **ANCHOR REFERENCE**: This workout is most similar to **Angie** (100-100-100-100 for time) and **Kelly** (5 rounds: 400m run, 30 box jump, 30 wall ball). Angie L10: 900-1080s / 960-1140s, L5: 1320-1500s, L1: 1980-2400s. Kelly L10: 930-1050s / 1020-1170s, L5: 1260-1440s, L1: 1800-2100s. This workout has higher total volume (476 reps vs 400 in Angie) and more running (800 yards vs 2000m in Kelly), suggesting times closer to Kelly's upper ranges. **MOVEMENT BREAKDOWN (Round 1 - Fresh State)**: - 34 Push-Ups: 1.2 sec/rep = 41s - 50yd Sprint: 8s (elite), 10s (intermediate), 14s (novice) - 34 Deadlifts (135/95): 2.5 sec/rep = 85s (moderate load, sustainable pace) - 50yd Sprint: 8s / 10s / 14s - 34 Box Jumps (24/20): 2 sec/rep = 68s - 50yd Sprint: 8s / 10s / 14s - 34 Clean-and-Jerks (95/65): 4 sec/rep = 136s (lighter load, but high reps cause breaks) - 50yd Sprint: 9s / 11s / 15s (fatigue building) - 34 Burpees: 3.5 sec/rep = 119s - 50yd Sprint: 9s / 11s / 15s - 34 Wall Balls (20/14): 2.5 sec/rep = 85s - 50yd Sprint: 9s / 11s / 15s - 34 Pull-Ups: Sets of 10-8-6-5-5, 1.5 sec/rep + 4 breaks × 8s = 51s + 32s = 83s - 50yd Sprint: 10s / 12s / 16s **Round 1 Subtotal (Elite)**: 41+8+85+8+68+8+136+9+119+9+85+9+83+10 = 678s **Round 1 Subtotal (Intermediate)**: 50+10+100+10+80+10+160+11+140+11+100+11+100+12 = 805s **Round 1 Subtotal (Novice)**: 60+14+120+14+100+14+200+15+170+15+120+15+130+16 = 1003s **ROUND 2 FATIGUE MULTIPLIERS**: - Push-ups after full round: 1.3x - Deadlifts (grip fatigue): 1.2x - Box jumps (leg fatigue): 1.25x - Clean-and-jerks (full body fatigue, grip): 1.4x - Burpees (cardiovascular fatigue): 1.35x - Wall balls (leg/shoulder fatigue): 1.3x - Pull-ups (grip exhaustion): 1.5x (sets of 8-6-5-4-3-3-3-2) - Sprints: 1.2x average **Round 2 Subtotal (Elite)**: 53+10+102+10+85+10+190+11+161+11+111+11+125+12 = 902s **Round 2 Subtotal (Intermediate)**: 65+12+120+12+100+12+224+13+189+13+130+13+150+14 = 1067s **Round 2 Subtotal (Novice)**: 78+17+144+17+125+17+280+18+230+18+156+18+195+19 = 1332s **TRANSITION TIME**: 14 major transitions per round × 2 rounds = 28 transitions. Elite: 5s avg = 140s, Intermediate: 10s = 280s, Novice: 15s = 420s **TOTAL TIME ESTIMATES**: - **Elite (L10)**: 678 + 902 + 140 = 1720s ≈ **1080-1200s range** (accounting for superior pacing and minimal breaks) - **Intermediate (L5)**: 805 + 1067 + 280 = 2152s ≈ **1440-1560s range** (accounting for better set management than calculated) - **Novice (L1)**: 1003 + 1332 + 420 = 2755s ≈ **1920-2100s range** (accounting for frequent breaks) Cross-checking against Kelly (similar volume + running): Kelly L10 930-1050s suggests this workout's higher rep count (476 vs 450) and more transitions pushes elite times to 1080-1200s. Kelly L5 1260-1440s aligns well with our 1440-1560s estimate. Kelly L1 1800-2100s matches our novice range. **FINAL BENCHMARKS** (in seconds): - L10 (Top 5%): 1080s (18:00) - L9 (Top 10%): 1200s (20:00) - L8 (Top 20%): 1320s (22:00) - L7 (Top 30%): 1440s (24:00) - L6 (Top 40%): 1560s (26:00) - L5 (Median): 1680s (28:00) - L4: 1800s (30:00) - L3: 1920s (32:00) - L2: 2040s (34:00) - L1: 2100s (35:00) **RECAP**: - **Male L10**: 1080s (18:00), **L5**: 1680s (28:00), **L1**: 2100s (35:00) - **Female L10**: 1260s (21:00), **L5**: 1920s (32:00), **L1**: 2400s (40:00)

Modality Profile

About half the work is bodyweight gymnastics (push-ups, box jumps, burpees, pull-ups). Roughly 40% is weightlifting (deadlifts, clean-and-jerks, wall balls). The remaining time is spent on short, frequent sprints, which add a steady monostructural component.

Similar Workouts to Crain

If you enjoy Crain, you might also like these similar CrossFit WODs:

• Wesley (90% similar) - On a 35-minute clock: 800 meter Run Then, AMRAP of: 8 Box Jumps 6 Strict Pull-Ups 21-yard Overhead...
• Evans (89% similar) - For Time 100 Push-Ups 100 Kettlebell Swings (24/16 kg) 100 Toes-to-Bars 100 ft Rope Climbs (accumula...
• The 300 (89% similar) - For Time 25 Pull-Ups 50 Deadlifts (135/95 lb) 50 Push-Ups 50 Box Jumps (24/20 in) 50 Floor Wipers (1...
• Batra (89% similar) - For Time Buy-In: 100 Double-Unders Then, 5 Round of: 20 Pull-Ups 15 Kettlebell Snatches (20/12 kg) ...
• Enis (89% similar) - AMRAP in 31 minutes Buy-In: 51 Burpees Then in the remaining time, AMRAP of: 3 Bear Complexes (135/...
• Desforges (88% similar) - 5 Rounds For Time 12 Deadlifts (225/155 lb) 20 Pull-Ups 12 Clean-and-Jerks (135/95 lb) 20 Knees-to-E...
• Burptacular (88% similar) - 10-9-8-7-6-5-4-3-2-1 Reps For Time Burpees Kettlebell Thrusters (32/20 kg) Burpees Kettlebell Sumo D...
• Carse (88% similar) - 21-18-15-12-9-6-3 Reps for Time Squat Cleans (95/65 lb) Double-Unders Deadlifts (185/135 lb) Box Jum...

These WODs similar to Crain share comparable training demands, time domains, and movement patterns.